Strength Training 💪🏻

STRENGTH TRAINING FOR OVERALL BODY BALANCE AND STRENGTH 

While a consistent running regimen will do a great job of strengthening your legs and lungs, it won’t do much for many of the muscles in the rest of your body. 

A basic 30 to 45-minute strength-training session once or twice a week will improve overall body balance and help lessen the likelihood of an overuse injury.

Give the session described below a shot. 

☝🏻 Take 1-2 minutes of recovery time between each exercise. 
☝🏻 Start with one set of the circuit and work your way up to three sets over 8 weeks.

◄[🏆]► PULL-UPS ◄[🥇]►

Using a pull-up bar, position your hands slightly wider than shoulder apart.

Let your body hang until your arms are straight.

Pull yourself up until your chin is parallel with the bar.

Repeat 3-5 times.

◄[🏆]► SINGLE LEG DEADLIFTS ◄[🥇]►

Take a 3 - 4 kg dumbbell in your right hand and stand on your left leg with the knee slightly bent. 

Lower the dumbbell to the floor with your right arm, keeping it straight, and ensure your back is locked as your right leg kicks back. 

Keep your head up and aim to maintain a straight line between your right shoulder and your right leg. 

When the dumbbell gets close to the floor, pull your right arm away from the floor and bring your right leg back toward a standing position. 

Repeat this sequence ten times, then switch and do the same on your right leg.

◄[🏆]► PUSHUP MATRIX  ◄[🥇]►

This exercise utilizes three positions: 

1. Hands parallel and shoulder width apart. 
2. Hands staggered, right one forward. 
3. Hands staggered, left arm forward. 

Perform 5 reps in each position. 

Try doing this exercise by putting your hands atop a stability ball for an additional challenge.

◄[🏆]► PLANK MATRIX ◄[🥇]►

This exercise utilizes four positions: 

1. Face down, forearms on the floor shoulder width apart (hold for one minute). 
2. Right side, forearm on the floor (hold for 30 seconds). 
3. Left side, forearm on the floor (hold for 30 seconds).
4. On your back, put your hands on the floor (almost like a backward push-up) (hold for 30 seconds).

◄[🏆]► HAMSTRING CURLS  ◄[🥇]►

Lay on your back and put your feet atop the stability ball. 

Lift your lower back off the ground and push the ball away from you with your feet, straightening your legs and keeping your core right. 

Then, bring the ball back toward you. 

Repeat 20 times.

◄[🏆]► BURPEES ◄[🥇]►

Start in a standing position. 

Fall to the floor into a pushup position, straightening your body to parallel the floor. 

Hold this position for two seconds before returning to a standing position and jumping into the air, straightening your body. 

Perform 10-15 burpees per set.

◄[🏆]► BODYWEIGHT SQUATS ◄[🥇]►

Stand with your feet shoulder-width apart and your heels firmly planted on the floor. 

Put your hands before you and lower your body into a sitting position. 

Keep your back straight and push your weight into your heels as you reach a sitting position. 

Hold for three seconds before returning to a standing position. 

Repeat 10-15 times. 

Perform this exercise with 3 - 4 kg dumbbells for an additional challenge.

◄[🏆]► REVERSE DIPS ◄[🥇]►

Stand with your back to a bench or chair whose seat is about 3 feet off the ground. 

Put your hands on the seat behind you just beyond shoulder width apart and your feet two to three feet out in front of you (heels will be on the ground, toes up in the air), keeping your body straight. 

Lower your upper body until your elbow reaches a 90-degree angle. 

Repeat 10-15 times.